Barbell Shrugged

American Ninja Warrior competitor and coach Jonathan Godbout joins Doug Larson, Coach Travis Mash, and Dr. Mike Lane to break down his preparation for a 24-hour Murph world record attempt. His target is 20.5 rounds in a 20-pound weight vest. That adds up to 41 miles of running, 2,050 pull-ups, 4,100 push-ups, and 6,150 air squats. Jonathan shares what he learned from completing 12 Murphs in 14 hours during training, how he plans to pace each round, and why familiar foods like peanut butter and jelly sandwiches and Rice Krispie treats have become part of his fueling strategy. He also explains how deliberate strength and conditioning, Murph-specific work, and physical therapy have shaped his preparation.
The crew also explores the strength behind Ninja Warrior performance, from weighted pull-ups and grip endurance to lower-body power, jumping, and sprinting. Jonathan explains how he tailors training to each athlete while balancing explosive performance with endurance, sleep, and recovery. His world record attempt takes place at CrossFit Worcester in Worcester, Massachusetts.
Starts Friday, November 13 at 9 a.m. Eastern (8 a.m. Central)
Ends Saturday, November 14 at 9 a.m. Eastern (8 a.m. Central)
Watch Live on "ATP Fit Co" on YouTube

Dr. Ben Steel returns to Barbell Shrugged with Doug Larson, Coach Travis Mash, and Dr. Mike Lane to talk about how hormone replacement therapy and GLP-1 medications can affect thoughts, feelings, and behavior. A licensed mental health counselor and certified mental performance consultant, Ben draws on published research and what he has seen with clients to explore the psychological side of testosterone, estrogen, progesterone, and other compounds used to improve physical performance.
From mood and motivation to drive and energy, the conversation looks at dosing, what "optimal" really means, and when it may be time to reassess a protocol with a clinician. Doug and Travis share their personal experiences with GLP-1 medications, including changes in training motivation and enjoyment. The crew also discusses the difference between replacement and bodybuilding doses, the gap between physique and self-image, and why changes in how you think, feel, and behave deserve attention alongside your lab results.

Doug Larson, Coach Travis Mash and Dr. Mike Lane break down power training for masters athletes and why staying strong doesn't automatically mean staying explosive. They discuss the age-related loss of fast-twitch muscle fibers, the demands that jumping and sprinting place on connective tissue, and why returning to explosive training requires a gradual progression. From jump rope and basic hops to hill sprints, box jumps, and squats paired with jumps, the crew explains how to rebuild the ability to move fast while preparing the body to handle rapid force production and landing.
The conversation expands beyond vertical jumps to the rotational and lateral power athletes use in jiu-jitsu, striking, tennis and everyday life. The crew shares practical options, including medicine ball throws, kettlebell movements, Olympic lift variations, agility drills and short sets of explosive burpees, and explains how to choose movements that fit your joints and training history. They also discuss using velocity and power feedback to track progress, keeping enough variety to make training fun, and preserving the physical reserve to react quickly, catch yourself and get off the ground as you age. If you want to keep feeling athletic through your 40s, 50s and beyond, this episode offers a practical starting point.
In this episode
Why speed and power are the first traits to fade with age
Easing back into jumping: jump rope, basic hops, then box jumps and hill sprints
Pairing squats with jumps, and preparing connective tissue for landing
Rotational and lateral power: med ball throws, kettlebells and Olympic lift variations
Tracking progress with velocity and power feedback
Keeping the reserve to react, catch yourself and get off the ground
Connect with the crew
Coach Travis Mash: mashelite.com
Coach Travis Mash on Instagram: @coachtravismash
Dr. Mike Lane on Instagram: @mikelanephd
Doug Larson on Instagram: @douglaselarson
Barbell Shrugged on Instagram: @barbell_shrugged
Work with Doug, Travis and Dr. Mike Lane: biomolecularathlete.com

Doug Larson, Coach Travis Mash and Dr. Mike Lane break down strength and conditioning for MMA and Brazilian jiu-jitsu, with a heavy emphasis on speed and power endurance. Doug shares lessons from his own fighting and coaching experience, including how he structures heavy bag intervals and a simple way to progress fight-specific conditioning. The crew covers aerobic fitness, recovery between rounds, and why your conditioning needs to reflect the muscles, movements and pace you actually use when you compete.
They also get into assessing and developing strength, mobility and work capacity, why strength can't replace technical skill (especially in jiu-jitsu), and how confidence in your defense lets you commit to your offense. If you train or coach combat sports, this one will help you find what's holding you back and make your gym work carry over to the mat or the ring.
In this episode
Doug's path from taekwondo to wrestling, jiu-jitsu and fighting MMA
Full-speed heavy bag intervals: hold the pace, rest when it drops, shrink the rest over time
Aerobic base vs. specificity, and how the big fast fibers recover between rounds
Simple threshold checks: the talk test and nasal breathing
Finding weak points: strength, muscle mass, mobility and single-leg strength
Why skill comes first, and why good defense builds offensive confidence
Connect with the crew
Coach Travis Mash: mashelite.com and Instagram @coachtravismash
Dr. Mike Lane: Instagram @mikelanephd
Doug Larson: Instagram @douglaselarson
Barbell Shrugged: Instagram @barbell_shrugged
Work with Doug, Travis and Dr. Mike Lane at Biomolecular Athlete

In this episode, veteran strength coach Robb Rogers joins Doug Larson, Coach Travis Mash, and Dr. Mike Lane to explore what decades of coaching collegiate athletes, professional teams, and military operators can teach us about building lasting performance. From the St. Louis Blues to special warfare, Robb explains what elite performers share, how tactical demands change the training equation, and why trust and personal accountability are essential to effective coaching. He shares how he builds programs with experienced athletes and chooses exercises around the person, their goals, and the demands they need to meet.
The conversation turns to getting stronger while keeping the ability to move well. The crew discusses the trade-offs of training to failure, using jumps to assess readiness, and maintaining mobility, elasticity, and movement skills alongside heavy lifting. Robb explains why the movement pattern matters more than the implement, while Travis and Mike share how a narrow focus on powerlifting affected their own athleticism. Whether you coach high performers or want to stay capable as you age, this episode offers practical ways to make your training carry over beyond the weight room.